Vitamin D – Where To Find It Over Winter

With winter well and truly being here you probably want to use every means possible to avoid that inevitable winter cold and turning into a white walker.

During the winter months we’re unable to get our usual daily in take of Vitamin D3 from sunlight due to the angle of the earth at this time of the year and the fact there is just less direct sunlight anyway.


Vitamin D is made by the body when skin is exposed to sunlight. Sunscreen, protective clothing, limited exposure to sunlight, dark skin, and age may prevent getting enough vitamin D from the sun.

It’s used for bone health and but aids your immune system with people being found deficient showing more incidence of illness across the board.


How much?
An RDA of 400iU or 10ug a day is suggested to be healthy but some research has shown a daily intake of 1000iU or 25ug to be beneficial in athletes and older individuals.


Where can I get it?
As mentioned in winter we’re unable to get our usual dose from sunlight, but there are a bunch of food sources we can also get it from such as;

  • Salmon – per 100g – 360-685iU
  • Cod liver oil – per tsp – 450iU
  • Herring – per 100g – 1,600iU
  • Sardines – per 100g – 270iU
  • Free Range Egg Yolks – per 100g – 750iU

So why not try this recipe over this winter period and keep yourself boosted:



Ingredients for 4 servings;

  • 4 Salmon fillets
  • Thumb Size piece of ginger – shredded
  • 2 garlic cloves – pressed
  • 3 tbsp soy sauce
  • 2 tbsp honey or maple syrup
  • 1 tbsp mirin
  • Salt and pepper

PLACE ginger and garlic into a bowl and mix with the soy sauce, maple syrup, mirin and a drizzle.

WHACK the salmon fillets in a dish, season with salt and pepper

COVER with the sticky dressing. PUT with cling film and set aside in the fridge to marinate for 20mins to 2 hours

HEAT a frying pan over a medium heat and add a dash of oil.

ADD the salmon, skin side down, HOLD the marinade.

COOK for 2 minutes, then pour in the reserved marinade and cook for
1min, till colour changes hallway up the fillet

TURN and BASTE cooking for 3 or so more minutes


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